“Iron Arnie” is what Arnold Schwarzenegger is called to this day. He earned such a nickname thanks to perfectly developed muscles, which at the height of the champion’s career looked like faceted pieces of metal.
His achievements in the bodybuilding world are amazing. Arnie is a multiple Mr. Olympia, which only a few today can boast.
How did he manage to achieve such a result?
Schwarzenegger always openly said that he and all the athletes of his time used steroids. Then they were legal, and no one knew about their health hazards.
Since all athletes have used today banned substances for active muscle growth, how did he manage to repeatedly circumvent them all? Of course, due to their famous training programs. For example, training hands of Arnold Schwarzenegger is now popular, due to which he made them simply huge.
Over the years, Arnold changed his approach to his studies.
In those days, bodybuilding only gained its popularity. At that time, not a lot of scientific research has been performed, the results of which are available today. Therefore, athletes often just started experimenting and chose or developed their training method, which, as it seemed to them, is the best.
At a time when the champion was only taking the first steps towards a large developed body, Arnold Schwarzenegger’s training consisted in working out all the muscles in one session. Thus, almost all athletes swayed at that time, since this was considered the best way to increase muscle mass and volume.
Such training was conducted every day. Imagine having to work out for several hours in the gym daily. Perhaps, without the anabolic steroids that were so popular at the time, it would have been impossible to train in this way.
Arnold Schwarzenegger. Body-building. Champion training
Often, Arnie calls the mistake of modern bodybuilders that they have ceased to perform basic exercises. Athletes of his time did not perform the same exercises as powerlifters.
Due to the large number of basic exercises, Arnold Schwarzenegger's training was very effective. It is difficult to say whether it is a mistake or not. Modern athletes put greater emphasis on chemical additives, which allow to increase the volume of muscles and without deadlift, squats. After all, doing these exercises is quite dangerous - you can remain a cripple for life with a torn back.
To date, no records have been preserved which would indicate what the training sessions of Arnold Schwarzenegger of that period were. Therefore, we will immediately move on to the next stage of sports development of the champion - training with split.
From the moment of Arnie’s transition to a split training, experts have noted good progress and an increase in mass. It is not surprising, because the muscles have more time to relax, while the number of hours spent in the hall has halved.
What is the difference from previous Schwarzenegger trainings? If at first he trained every day, working through absolutely all the muscles of the body, then Arnold Schwarzenegger’s split-training meant the division of the body into two parts, which need to be rocked on different days.
Arnie's training program looked like this:
Day One - study of the muscles of the back, chest and legs.
First of all I liked to do the classic bench press in order to activate the pectoral muscles.
Then he performed the same bench press, but on an inclined bench.
Pullover with a barbell helped him stretch the chest, on which he was fanatically fixated.
Pull-ups (wide grip). Top of the plant for the horizontal bar.
After that, rocking his latissimus dorsi due to the implementation of the barbell in the slope.
Then did the deadlift.
Further even more difficult - squatting with a barbell on the shoulders.
With the barbell he worked on quadriceps and gluteal muscles.
Bending his legs in the simulator, he achieved the maximum effect on the injection of quadriceps.
Calf muscles rocked standing.
The last exercise was horizontal lifting legs.
The famous “Terminator” did all the exercises in 5 approaches. The number of repetitions tried to keep within 8-12 times. Only the deadlift preferred to do three sets with fewer repetitions.
Day two - exercises on the delta, triceps and biceps. Arnold Schwarzenegger’s training program was as follows:
He started with an army press.
Then he worked out the side deltas distributing dumbbells.
Press in the machine Smith.
Next, stretch the muscles of the dead.
Then he performed the prone slopes.
Biceps began to work with the classic lifting barbell.
Then he performed alternate bending of the arms while sitting.
Then he went to the triceps and squeezed the barbell with a narrow grip.
Then he pumped his hands with a French bench press.
The final exercise rocked the forearm. These were twisting brushes with a barbell.
Arnold Schwarzenegger on the second day, just like the first, did all the exercises for 5 sets and tried to do 8-12 repetitions.
Gradually, he began to refine his set of exercises and began to break the workout in half, doing every day twice.
Giving the gym all your free time.
Arnold Schwarzenegger’s training program was as follows:
during the morning training, he shook his chest and back, in the evening - his legs, calf muscles and abs;
the next morning, Arnie came to the gym and trained his shoulders with the muscles of his arms, and in the evening he again worked on his calves and press;
one day a week, he took a break and rested.
Moving to USA
After Joe Vader’s invitation, the athlete left to train with him in America. This moment in his life was marked by the transition to triple splits, that is, the body was already visually divided into three parts, which were trained on different days.
Arnold Schwarzenegger’s weight training program was this:
On the first day, he shook his pectoral muscles, back, and abs. Performed exercises have not changed.
On the second day I was working on shoulders, arms, and press. Exercise was done by those who had previously, but added barbell to the chin (to the rear deltas), which was performed by the 5th approach.
Feet with a press did on the third training day. Exercises, as in the previous cases, remained old, but he replaced the horizontal elevations of the legs. Instead, he carried out lifting legs hanging on the bar.
This division of the body into three groups helped Arnie make a clear leap in the development of his muscles. Because of this, he began to conquer his titles and go to the top of world bodybuilding.
Champion programs are not always suitable for ordinary people.
Arnold Schwarzenegger's mass training and other detailed complexes from famous champions who have outstanding achievements in the bodybuilding world will not suit an ordinary person who came to the gym and could not squeeze out a 50-pound barbell.
In order to properly transfer those loads that they use in their workouts, they develop themselves over the years. In addition, each athlete, including Arnie, carried out training programs, compiled specifically for themselves. This means that if an athlete has underdeveloped legs, then he will specifically focus his attention on pumping this area of the body.
Consequently, Arnold Schwarzenegger’s training system cannot be the only correct muscle training system. You can choose from them any exercises that you like and do without this complex.
No progress without pain
In order to develop under this program, you should listen to the principles listed above. In his interviews, Arnold Schwarzenegger said that each exercise should be done, feeling hellish pain in the muscles. The farther an athlete can go, enduring these feelings, the greater the results he can achieve.
From this it follows that you should not stop doing the approach if you feel that you can do more. Perform each approach to complete muscle failure, shock your body, and then it will increase in size and become stronger.
Observe the regime and proper nutrition.
And, of course, you need to lead a healthy lifestyle, do not drink alcohol, do not smoke, adhere to proper and balanced nutrition. Without all this, no training will bring the desired results.
Do not poison your body, develop your body and be happy!